Yeah, we've all been there: It's bright and early at 7:41 a.m., you've hit snooze twice and now you have to get out of bed to even have a chance of making it to your 9 a.m. meeting. Yikes. While you can rock an high pony and put on a tunic with leggings in a flash, finding something that's easy to eat and also healthy is a taller order. An especially concerning fact when you consider that your breakfast choices can make or break your entire day. This pivotal meal that your mom always warned you to never, ever skip is what revs up or slows down your metabolism for the other 23.5 hours of the day.

"Eating before 8 a.m. allows your body to kick-start its metabolism," says Cara Walsh, a registered dietician. "By eating the right foods early in the morning, you're giving your body the chance to replenish your muscles and brain with the nutrients they need to perform better." Walsh explains that eating a good breakfast isn't just about increasing your metabolism -- it's also a safeguard against bad habits. "When people skip breakfast, they tend to reach for high-fat and high-sugar foods," says Walsh.

Here, the best food decisions you can make before 8 a.m., according to registered dieticians.

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Oatmeal with fruits and nuts

Are you an 11 a.m. snack grazer? We're all guilty of reaching for some almonds (or, ahem, jelly beans) when it's not quite time for lunch yet. To help with this, Natalie, Rizzo, a registered dietician, says to eat something complex in nutrition that will keep you full until it's 'officially' time to pull out your salad. "One of my favorite things to eat in the morning is oatmeal made with milk and topped with fruit and nuts. Although this may sound like a typical breakfast, it's an extremely well-balanced meal of whole grains, protein and healthy fats. The oats provide complex carbs that contain fiber and stay with you for a long time, while the milk and nuts provide protein and healthy fats," says Rizzo. "These macronutrients are a powerhouse combination that will keep you feeling full for a long time and stop you from overeating later in the day."

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Two bananas and two handfuls of almonds or two avocados

While sitting down for breakfast is a good way to pass the time while you wait for boarding to begin, airport foods aren't always the most nutritionally sound, especially at small regional airports. Instead of relying on whatever is available in your terminal, pack a breakfast that'll pass through security -- and get the seal of approval from an expert. Private practice dietitian and nutritionist Andy De Santis says an on-the-go breakfast should include healthy fats that are portable. "Eating a good breakfast helps with mental focus and acuity at work and school throughout the day and makes it less likely that you'll pursue unhealthy snack foods before your next meal," he says. "I like to do two bananas with two handfuls of almonds, or two avocadoes. These keep me satisfied for hours!" Maybe you'll even skip the cookies when the flight attendant comes by.

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High fiber fruits

Blame it on that bottle of champs you split with your best friend last night or your penchant for binge-watching reality TV on weeknights, but sometimes getting out of bed is the hardest thing you'll do all day. When you sleep in far too late and you frankly don't have time to do anything, registered dietician Michelle Jaelin says to make sure your fridge is stocked with foods that are high in fiber, including strawberries, blueberries, blackberries, apples and figs. "Fruit has gotten a bad rap lately because of its sugar content. But fruit is excellent, especially for [the morning], because it raises your blood sugar back up after a night of fasting," says Jaelin. "With a high fiber fruit, you hit two birds with one stone by also boosting your digestion," she explains.

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Two Eggs

Nothing feels quite as good (or empowering!) as finishing your sweat sesh before most of the world is awake. If you kick it in a boot camp class or log a 5K in the park in the a.m., take registered dietician Gisela Bouvier's advice and make sure you eat something that'll get your digestion moving. "Whole eggs provide a healthy fat and protein, including all nine essential amino acids, which are important for building and maintaining muscles and body system functions," she explains. "Our bodies cannot make amino acids. If not consumed, protein in the body breaks down, resulting in loss of muscle."

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